Straight-Arm Dumbbell Pullover

Place a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench...

Dumbbell Lateral Raise

Step 1 Starting Position: Stand holding dumbbells at your sides, elbows relaxed, palms facing your body and thumbs wrapped around the dumbbell handles. Your feet slightly wider than hip-width apart or in a split-stance position to help stabilize your body. Step 2...

Dumbbell Split Squat

This exercise targets your quadriceps. It also activates about every other muscle in your lower body, including your glutes, hamstrings, and calves. Slowly lower your body as far as you can. Your rear knee should nearly touch the floor. Keep your torso as upright as...

Dumbbell Front Squat

This exercise targets your quadriceps. It also activates about every other muscle in your lower body, including your glutes, hamstrings, and calves.   Step 1 Starting Position: Stand with your feet slightly wider than hip-width, turned slightly outward. Hold a...

Pile Dumbbell Squat

The muscles of your upper legs, lower legs and glutes work together to support and balance your body. All types of squats focus on these areas of your body, but each type targets them in a different way. Pile squats resemble other squat types, but they mostly resemble...

Rear Deltoid Dumbbell Fly

A rear delt fly done with dumbbells strengthens your upper back muscles and shoulders while working on stabilization strength in your spine, deep abdominals and hips. The exercise requires you to maintain a neutral spine position and avoid moving the torso. Doing a...


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7 Workout Habits You Should Drop Now

Are you spending hours working out every week, and not getting the results you want? Chances are you might have a bad habit or two when it comes to exercising. Never fear, there’s a quick fix for even the most ingrained workout no-nos. Check out these 7 workout habits...

Everything You Know About Fitness Is a Lie

Gym machines are boring, CrossFit is sadistic, and dieting sucks. Luckily, none of them is essential to being truly fit. Through years of trial and error — and humiliation at the hands of some of the world’s top trainers — the author discovered the secrets to real health.

You Can’t Out-Train a Poor Diet

“I am always amazed at how people sabotage all their incredible efforts in the gym by overeating junk and under-eating nutrient-rich foods. If you commit to a diet of clean food -mainly all colors of plants, lean quality proteins, good healthy fats, and grains like...

Benefits of Apple Cider Vinegar

Apple cider vinegar can aid in weight loss. For daily weight management, add 2 teaspoons of apple cider vinegar to 16 ounces of water. This concoction can be sipped throughout the day. Data shows some limited, yet significant, weight loss benefits from sustained daily...

10 of the healthiest foods on the planet

10 of the healthiest foods on the planet: Dates Figs Olives Sweet potatoes Beets Wild salmon Broccoli Watermelon Raw honey Flaxseeds — Rehan Jalali (@SixPackDietPlan) January 18, 2014...

Fat Loss Basics

Forget calorie counting and concern yourself with body fat percentages. You must also start eating the right types of foods, which for most people will mean only lean meats, increasing fruit and vegetable intake, and removing any processed foods or those high in...

Healthy Eating

Ask almost any personal trainer and they’ll tell you that regardless of your training goals, healthy eating is the backbone. Food is what fuels your body to reach your goals and without proper nutrition through quality foods, you’re likely to stall. As a result, if...

Portion Control

You’ll be eating more often, so paying attention to portions is extremely important. Jay Cardiello, a personal trainer to countless celebrities and professional athletes, explains that you need to “make sure chicken breasts, (and) meats, are no larger than your palm”...

How Much Water Do You Really Need?

The recommendation stated that a person should have 1 ml (about 1/5 of a teaspoon) of water for each calorie consumed. Most healthy folks get enough water in the foods and liquids we consume. That includes any liquid we drink – even caffeinated beverages like soda,...

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